detailed training diary. By downloading all of your sessions and logging other information such as conditions, how you feel, resting heart rates, bodyweight, sleep patterns and so on, you can establish an extremely useful data bank. This not only helps you

on the intensity of the work-out you do. It will also be affected by the duration of the run and the temperature.If you record your recovery time alongside other information in your training log, you’ll soon get to know what your recovery times should

If your training peaked for a summer race but you hope to perform well in an autumn event too, you're not that different from an elite athlete who has multiple goals (save, perhaps, for a minute or two per mile). Runners looking to qualify

that comes up as she pushes herself to her limit.“The initial stage is very much about experimenting with the programme,” says Andy. “There’s a lot of emphasis on keeping detailed training logs – if it’s just another source of stress in a busy lifestyle there

you find your magic miling number.Rule #1 Longer race, higher mileage. Yes you can overcook the penguin, but a marathoner will always need to log more miles than a 5K runner. Rule #2 Tougher goals, higher mileage. If you're seeking to simply finish

Q Following your advice, I did a treadmill test using a heart rate monitor to work out my maximum heart rate. The result was 177bpm. However, during 40-minute steady runs my pulse easily reaches 165bpm, about 94 per cent of max! Am I training too

Each month, we select a lucky newcomer to RW's 365,000-strong member community and reward them with £100 of Asics kit. Here we catch up with our two most recent winners...Burke to BasicsHe may only have logged on for the first time last month

, what you ate, the weather and even your general mood before, during and after each run," adds Wood. "It'll help you identify patterns and the cause and effect of good and bad runs." And training logs don't have a ‘use by' date. "I have all my training

with your family. With greater variety and a plan, each run will have a purpose and won’t simply be a means of satisfying your training log. You’ll soon feel fresher, stronger and faster.5. Stay flexibleIt’s great to set and achieve goals, but staying

on nice smooth tarmac, and then do the same on grass or, worse still, long, wet grass or sand, and you may think you've upped your pace by half a minute a mile – the heart rate will be that much higher.So when logging your training heart rates, take care